I Am Not Afraid To Lift

“ATTACK THE BAR” PULL-UP PROGRAM SUCCESS STORY: LISA V.

When Lisa V. started my “Attack The Bar” pull-up program around December 1, 2016, she had been stuck at one overhand/prone grip pull-up and two underhand/supine grip pull-ups for about a year. In less than 12 weeks after following the “Attack The Bar” pull-up program, Lisa went from being stuck at one overhand/prone grip pull-up and two underhand/supine grip pull-ups for one year, to being able to complete four overhand/prone grip pull-ups and four underhand/supine grip pull-ups!

One of the biggest changes for her was the frequency that the program had her training pull-ups. At five days per week, it was more frequency than she had trained in the past.

Read Lisa’s story below…

“Thanks so much for your help. I’d gotten one pull up off and on for probably two years but it wasn’t consistent. I really like the core and grip work in your program. I definitely wouldn’t have started suitcase carries or leg raises and I think they made a difference. Plus negatives, which actually aren’t in the program but you specifically suggested them to me in the online group in early January. I’ve asked so many coaches for pull up help, and I think I’ve read every blog post on pull ups. But this gave me a few new tools and forced me to finally be consistent and increase my pulling frequency, and now that I’ve seen such quick progress, I don’t want to stop! 🙂 ” ~Lisa V.

January 17, 2017 (~6 weeks after starting the program)

About six weeks into the program, even after a break and some inconsistency over the holidays, she started to see some progress with her overhand/prone grip pull-ups and on January 17, 2017 was able to complete a set of two overhand grip pull-ups:

A post shared by Lisa (@birdsandbarbells) on Jan 20, 2017 at 4:12am PST

February 10, 2017 (~9 weeks after starting the program)

About three weeks after that, Lisa tested her overhand/prone grip pull-ups again and this time she was able to complete a set of THREE overhand grip pull-ups, AND you could see that she was moving through the pull with a faster, stronger pull:

A post shared by Lisa (@birdsandbarbells) on Feb 10, 2017 at 9:53am PST

March 9, 2017 (~13 weeks after starting the program)

A month later on March 9, 2017, Lisa tested her underhand/supine grip pull-ups again and this time she was able to complete a set of FOUR underhand grip pull-ups and even attempted a fifth rep! I’m sure she had that fifth one in there:

A post shared by Lisa (@birdsandbarbells) on Mar 12, 2017 at 9:17am PDT

With the exception of some breaks over the holidays in December 2016, Lisa stayed consistent with the program, and contacted me for coaching guidance along the way, and as a result not only has she increased the number of pull-ups both overhand and underhand grips that she can complete, but also, her pull-ups are visibly stronger, faster, and smoother and she is clearly executing them with explosiveness and speed; two essential skills to master for a strong pull-up!

Congratulations Lisa! I can’t wait to see you start training weighted pull-ups!

Do you want a pull-up program that will help you to build both core and upper body strength, skill, speed, explosiveness, and positive mindset for the strongest pull-ups of your life?

Do you want to be an “Attack The Bar” pull-up program success story?

Then I hope that you will sign up for my “Attack The Bar” pull-up program. There are three levels available.

Included with the single sale purchase of this training program, you will receive the following:

Access to the program you purchased from the date of purchase until the end of time.

2 limited email check-ins over the course of the entire program length. For example, 1 email check-in after you purchase your program with any questions about the program and 1 additional email check-in half way through the program with any additional questions about the program and your training and progress thus far. Additional questions beyond the 2 designated emails over the course of the entire program length must be posted in the private Iron Body online training Facebook group. Note: these communications do not include communications initiated by me.

Level I is a beginner 12-week pull-up program appropriate for people who are not able to do an unassisted bodyweight pull-up yet (with any grip). The program teaches essential hanging, core movements, and band assisted pull-ups to help build strength for an un-assisted pull-up. Completion of the program will have you well on your way to complete at least one unassisted bodyweight pull-up (with any grip).

This is an intermediate 12-week pull-up program appropriate for people who are able to complete 1-3 unassisted overhand grip bodyweight pull-ups and 2-3 unassisted underhand grip or neutral grip bodyweight pull-ups. The program builds unassisted pull-up strength and volume and incorporates essential core movements for building strength and volume for unassisted pull-ups. During the last month of the program, you will have built enough strength to train a combination of both unassisted bodyweight pull-ups and weighted pull-ups.

This is an advanced 12-week pull-up program appropriate for people who are able to complete 5 unassisted overhand grip bodyweight pull-ups, 5 unassisted underhand grip or neutral grip bodyweight pull-ups, and must also be able to regularly complete sets of 4, 3, 3 weighted pull-ups with 10lbs. The program builds both unassisted and weighted pull-up strength and incorporates essential core movements for building strength for unassisted and weighted pull-ups. As a result of increased unassisted and weighted pull-up strength, you will also increase your max set of unassisted bodyweight pull-ups. If you follow the first 6-weeks of the program as prescribed, then during the last 6 weeks of the program, you will experience up to a 10% increase in strength in terms of your max weighted pull-up as early as week 7 of the program.